Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

Added: Jul 23, 2024

Female-Specific Nutrition and Training

Dr. Sims emphasizes that women have different nutritional and training needs compared to men due to their physiology and hormonal cycles. Women have more oxidative muscle fibers, making them naturally more metabolically flexible than men. This means that fasting and fasted workouts, which are often promoted for metabolic flexibility, can actually be detrimental for women.

When women fast or do fasted workouts, it increases stress on their bodies and raises cortisol levels. It can also disrupt the function of kisspeptin neurons in the brain, which control appetite, luteinizing hormone, estrogen, and thyroid function. After just four days of fasting, women can experience thyroid dysregulation and changes in luteinizing hormone pulses.

Instead of fasting, Dr. Sims recommends that women eat in alignment with their circadian rhythms, having breakfast within 30 to 60 minutes of waking. This helps regulate cortisol levels and signals to the hypothalamus that nutrition is available. For pre-workout nutrition, she suggests having about 15 grams of protein before strength training, or 15 grams of protein plus 30 grams of carbs before cardio workouts.

Training Recommendations for Women

Dr. Sims advocates for a polarized training approach for women, focusing on high-intensity work and recovery, while avoiding moderate-intensity exercise. She recommends 3 to 4 resistance training sessions per week, along with 1 to 2 high-intensity interval training (HIIT) or sprint interval training sessions.

For resistance training, women should focus on compound movements and lift heavy weights, especially as they get older. In their reproductive years, training to failure can be beneficial for strength and hypertrophy. However, as women enter perimenopause and beyond, the emphasis should shift to lifting heavier weights with 2 to 3 reps in reserve.

High-intensity interval training should involve short bursts of very intense effort (80% or more of max capacity) for 1 to 4 minutes, followed by variable recovery periods. Sprint interval training involves all-out efforts of 30 seconds or less, followed by 2 to 3 minutes of recovery. These intense workouts help stimulate beneficial adaptations in metabolism, inflammation response, and brain health.

Menstrual Cycle and Training

The menstrual cycle can significantly impact a woman's training capacity and needs. During the follicular phase (from the start of menstruation to ovulation), women generally have a greater capacity to handle stress and perform high-intensity work. In the luteal phase, there's often a pro-inflammatory response, decreased ability to access carbohydrates, and higher sympathetic drive.

Dr. Sims recommends that women track their cycles and learn their individual patterns to optimize their training. In general, women may need to increase carbohydrate and protein intake in the week before their period to maintain performance. However, she cautions that not all women ovulate every cycle, which can affect these patterns.

Pregnancy and Exercise

For pregnant women, Dr. Sims advises staying active but not trying to make fitness gains. The body naturally reduces anaerobic capacity during pregnancy as a protective measure. Women should listen to their bodies and adjust intensity as needed. Activities like resistance training and cardiovascular work can be continued, but with a focus on maintenance rather than improvement.

Perimenopause and Menopause

As women enter perimenopause and menopause, their training needs change. Dr. Sims emphasizes the importance of heavy resistance training, sprint interval training, and jump training for maintaining bone density, muscle mass, and overall health. She recommends 10 minutes of jump training three times a week, which has been shown to significantly improve bone density.

Protein intake becomes even more crucial during this time. Dr. Sims suggests aiming for 1 to 1.2 grams of protein per pound of body weight daily. This higher protein intake helps maintain muscle mass and overall health as hormonal changes occur.

Supplements for Women

Dr. Sims recommends several key supplements for women

1. Creatine: 3 to 5 grams daily, preferably Creapure brand

2. Vitamin D3: 2,000-5,000 IU daily, depending on sun exposure

3. Protein powder: to help meet higher protein needs

4. Adaptogens: such as ashwagandha, holy basil, and medicinal mushrooms like lion's mane and reishi

She also mentions Schisandra, an adaptogenic plant that can provide focus and mental clarity without the side effects of caffeine.

Heat vs. Cold Exposure

Dr. Sims generally favors heat exposure over cold exposure for women. She recommends using a traditional Finnish sauna (60 to 80 degrees Celcius or 140 to 176 degrees Fahrenheit) for up to 30 minutes after resistance training. This practice can stimulate beneficial adaptations, including increased blood volume and improved cardiovascular function.

For cold exposure, she suggests water temperatures around 16 degrees Celcius or 60 degrees Fahrenheit for women, which is cold enough to stimulate desired adaptations without causing excessive vasoconstriction.

Nutrition Recommendations

Dr. Sims emphasizes the importance of adequate fueling for women, especially around workouts. She recommends a diverse diet rich in colorful fruits and vegetables, whole grains, and healthy fats. While she personally follows a vegan diet, she acknowledges the potential benefits of some animal products, particularly dairy fats.

For carbohydrates, she prefers whole food sources like rice, oatmeal, sweet potatoes, and sourdough bread. For fats, she recommends a mix of plant-based sources like avocados, nuts, seeds, and olive oil, along with some animal fats like butter or full-fat yogurt if desired.

Birth Control and Female Athletes

Dr. Sims discusses the complex topic of oral contraceptives and their effects on female athletes. While these can help regulate cycles, they also alter the natural hormone profile and can affect athletic performance. She notes that different types of contraceptives can have varying effects, and that more research is needed in this area.

For many athletes, she recommends considering non-hormonal options like copper IUDs or low-dose hormonal IUDs, which have less systemic effects on the body.

Sleep and Recovery

Sleep needs can vary across the menstrual cycle, with changes in sleep architecture occurring in the mid-luteal to premenstrual phase. Women often experience less slow-wave sleep and increased sleep latency during this time. Dr. Sims recommends paying extra attention to sleep hygiene during these periods.

For women experiencing sleep issues related to perimenopause or menopause, she suggests working with a sleep specialist and considering the use of adaptogens, theanine, and relaxation techniques like yoga nidra.

Key Takeaways for Women's Health and Fitness

1. Avoid fasting and fasted workouts, instead eat in alignment with circadian rhythms.

2. Focus on high-intensity resistance training and interval training, avoiding excessive moderate-intensity exercise.

3. Track your menstrual cycle and adjust training and nutrition accordingly.

4. Increase protein intake, aiming for 1 to 1.2 grams per pound of body weight daily.

5. Consider key supplements like creatine, vitamin D3, and adaptogens.

6. Prioritize heat exposure (sauna) over cold exposure for recovery and adaptation.

7. Eat a diverse diet rich in whole foods, colorful fruits and vegetables, and healthy fats.

8. Pay attention to sleep hygiene, especially during certain phases of the menstrual cycle.

9. For older women, incorporate jump training and heavy resistance training for bone health.

10. Listen to your body and adjust training and nutrition based on individual needs and responses.

Dr. Sims emphasizes the importance of women understanding their intrinsic selves and listening to their bodies. She encourages women to move away from societal pressures and external noise, and instead focus on what works best for their individual physiology and goals. By understanding their bodies and cycles, women can implement external stressors (like exercise and nutrition strategies) that will be most beneficial for their health, performance, and longevity.